When it comes to the health of people suffering from asthma, thoughtful, breathing techniques can be highly beneficial. Pranayama is an important, ancient practice rooted in the science of yogic breathing.
Its effects can not only improve respiratory health, but can even aid in the prevention of some of the acute symptoms associated with an asthma attack.
This guide will explore how Pranayama can help with asthma, what benefits it can offer, different breathing techniques, and will provide practical advice for getting started.
What Is Pranayama?
Pranayama, from the Sanskrit language, translates literally to “regulation of breath”. This practice was first described in yogic and yogistic texts centuries ago, and has long been considered to be a tool of yogis to reach a higher spiritual state, as well as a means to invigorate and purify the mind, body and soul.
The practice of pranayama consists of various breathing exercises, aimed at teaching an individual to consciously control the breath with intent. The controlled breathing helps to regulate the autonomous nervous system and mental activity, allowing for more stillness and ease of body and mind. Pranayama may take days to months to years to hone but well worth the time invested.
Through the practice of pranayama, one can develop a greater level of mindfulness and positive mental health.
Asthma Explained
Asthma is a chronic inflammatory disease of the airways caused by an overreactive response of the immune system to allergens and other triggers. During an asthma attack, the smooth muscle tissue around the bronchioles (the small bronchial tubes) constricts, resulting in a narrowing of the diameter of the airways and an increase in mucus production.
This constriction of the airways leads to the common symptoms associated with an asthma attack including wheezing, coughing and difficulty breathing.
The Benefits of Pranayama for Asthma Sufferers
Pranayama benefits those with asthma by placing emphasis on the conscious and mindful autoregulation of breathing. When practiced on a regular basis, pranayama can help with developing greater control over the pattern and frequency of one’s inhalations and exhalations.
Pranayama can also help with improving the overall efficiency of one’s respiratory system and increasing their VO2max capacity. VO2max is the maximum rate at which the body can effectively use oxygen taken in to produce energy during physical activity.
As breathing improves, there is an increase in oxygen delivery and an increased transportation of oxygen to the muscles, resulting in a higher VO2max capacity and more sustained physical activity.
The more controlled and mindful breathing involved with pranayama can help asthma sufferers to better regulate their breathing patterns and increasing their breathing capacity. This, in turn, can relieve the symptoms associated with an asthma attack – irritation and inflammation, difficulty breathing, and the sensation of tightness in the chest and shoulders.
Pranayama is, therefore, not only beneficial in relieving acute asthmatic symptoms, but can also help those with asthma to reduce their reliance on rescue medications and prevent the feeling of breathlessness during physical activities.
Getting Started With Pranayama
When it comes to getting started with pranayama, it is important to begin with basic exercises and to build up mastery over the breathing techniques. The diaphragmatic breathing technique is a good breathing exercise for asthma sufferers to begin with, as this utilizes the innate abdominal muscles to take in more air and reduce the amount of strain on the chest and shoulders.
This technique is also known as abdominal breathing and is the most basic yet effective of all pranayama techniques. To practice diaphragmatic breathing, start by lying down on a flat surface and placing one hand on the belly and one on the chest. Slowly and calmly inhale through the nose, filling your stomach and lifting your chest with air.
Then slowly and calmly exhale through the nose or mouth, allowing the hands to sink with the stomach and chest as you go. As diaphragmatic breathing becomes more comfortable, one can experiment with the length of the inhalation and exhalation, getting in touch with the ratio that works best for them.
Slow and deep breathing is generally considered to be the most effective when it comes to pranayama breathing techniques. Though it is not necessary to practice pranayama for an extended period in order to receive the benefits, it is advisable to practice the pranayama techniques at least 5-10 minutes every day.
It can also be beneficial to practice breathing techniques prior to engaging in physical activity, in order to warm-up the lungs and prevent acute asthma attacks.
Conclusion
Pranayama breathing techniques offer great physical and mental relief for those suffering from asthma. Although it can take days, months or years for the effects of Pranayama to truly manifest, with regular practice one can improve the efficiency of their respiratory system, increase their VO2 max capacity, and reduce their reliance on rescue medications.
